Training Log Archive: piIn the 30 days ending Nov 30, 2009:
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Sunday Nov 29, 2009 #
Running Rough 1:02:00 [3] 9.0 km (6:53 / km) +450m 5:31 / km
Night run with headlamp. Baden Powell to Mosquito Creek and back. Wet, slippery, steep, gnarly, foggy and poor visibility. Felt good!
Wednesday Nov 25, 2009 #
Running Smooth 15:00 [2]
Warm-up/cool-down.
Orienteering City/Park 28:25 [4]
WET at Children's Hospital by !. The rain keeps falling day after day, but tonight was not too cold at least. Super muddy and slippery and some mystery control placement here and there, but really fun course. Had some trouble reading the map and keeping focus. All the rain drops on the map made it very hard to read on the fly in the dark and I over-ran a couple of controls. A path and stairs had also been removed in one location! Running felt pretty good.
Tuesday Nov 24, 2009 #
Running Rough 38:00 [2]
Warm-up/cool-down.
Intervals Hills 7:00 [5]
Lynn Valley stairs. 5 repeats. Too much lactic already on the first, but still comparable times to what I usually do.
1:21
1:23
1:24
1:23
1:25
1:21
1:23
1:24
1:23
1:25
Sunday Nov 22, 2009 #
Running Rough 1:21:44 [3] 13.8 km (5:55 / km) +500m 5:01 / km
Identical run to Tuesday's, but 5 minutes faster. Felt comfortable and strong. Enjoyed positive thoughts about making serious damage in M35 next year ;) Seriously dark the last 10 minutes of the run.
Thursday Nov 19, 2009 #
Floorball 1:30:00 [3]
Better players this time, so the game was faster and more fun.
Wednesday Nov 18, 2009 #
Running Smooth 10:00 [2]
Warm-up/cool-down.
Orienteering City/Park (wet) 36:23 [4] 7.9 km (4:36 / km) +50m 4:28 / km
Dogbones at BCIT by Gar. Some really long legs across the entire campus made for a long course and some tricky decisions. Think I got a good combination. Could not find the little trail in the green to connect 2B with 1B, so had to run around here. Weather was about as nasty as it gets, heavy rain and just a few degrees above zero. Ran in several layers and never got cold, but on the other hand felt pretty heavy in the wet clothes.
Tuesday Nov 17, 2009 #
Running Rough 1:27:00 [2] 13.8 km (6:18 / km) +500m 5:20 / km
Long slower run after all the sprints in California. Baden Powell from Mountain Hwy to Mosquito Creek. Then the powerline trail to Capilano Rd by the Grouse Grind. Same way back. Felt mostly good. Shape is certainly better after the recent burst in training. Not raining this morning, but the creeks were swollen and fast.
Note
Is it time for my 15th Oringen next summer? There might be room in the schedule between Whistler Barebones and WOC...
Here are my previous Oringen campaigns:
1985 - Falun - H12B
1986 - Borås - H14B
1987 - Norrköping - H14B
1988 - Sundsvall - H16B
1989 - Östersund - H16A - DNF - Injured after day 2
1990 - Göteborg - H18A
1991 - Arboga - H18A
.....
1995 - Hässleholm - H21
1996 - Karlstad - H21
1997 - Umeå - H21 - 36/170
.....
1999 - Borlänge - H21 - 45/172
.....
2001 - Märsta - H21 - 2/171
2002 - Skövde - H21L - 39/145
2003 - Uddevalla - H21L - 36/130
Here are my previous Oringen campaigns:
1985 - Falun - H12B
1986 - Borås - H14B
1987 - Norrköping - H14B
1988 - Sundsvall - H16B
1989 - Östersund - H16A - DNF - Injured after day 2
1990 - Göteborg - H18A
1991 - Arboga - H18A
.....
1995 - Hässleholm - H21
1996 - Karlstad - H21
1997 - Umeå - H21 - 36/170
.....
1999 - Borlänge - H21 - 45/172
.....
2001 - Märsta - H21 - 2/171
2002 - Skövde - H21L - 39/145
2003 - Uddevalla - H21L - 36/130
Sunday Nov 15, 2009 #
Running Smooth 10:00 [2]
Warm-up/cool-down.
Orienteering City/Park 19:17 [4] 3.2 km (6:02 / km) +140m 4:57 / km
Final heat at McLaren with Jon T, Eric B and Ben L. Led the pack to the first control, but was indecisive cutting through the woods to 2 and fell a few steps behind. Punched last in the pack at 5, but went alone on the high route choice to the left. Punched 6 first, but just a few steps ahead of Jon and Ben, who took the more straight route. Eric took the low route, which was slower, and lost the pack here. The critical leg was the short leg to 11. I punched first at 10, but did not see the straight route through the clearing, since the line partly covered it. So I took the right route around the green and lost 10 seconds to Jon. Ben went too much left and lost over 30 seconds. Stayed within sight of Jon the rest of the way, but he powered away on the last steep uphill. Intense and great head to head race!
Saturday Nov 14, 2009 #
Orienteering City/Park 8:59 [4] 1.6 km (5:37 / km)
First heat at SF State. Fast campus sprint with forked mini-loops in the beginning and some route choice decisions on the last half. Got all the controls ok, possibly not taking all the best routes, but the various options were probably not different by more then a few seconds.
Orienteering City/Park 8:44 [4] 1.6 km (5:27 / km)
Second heat at SF State. Same very fast campus terrain. The sun was out now! Ran on a heat with Jon T. Got a couple of meters on him into the first control and stayed ahead of him all the way until the finish chute, where he passed me. Intense running, but fairly easy navigation.
Orienteering City/Park 18:40 [4] 2.7 km (6:55 / km) +150m 5:25 / km
Third heat at McLaren Park. A hilly park with amazing views of the city in the distance. Also, a good amount of forest in the park. A really great map! There was no forking and the three other guys on this semi-final heat were slowly pulling away from me in the physically demanding terrain. There were no dramatic long route choice legs to separate the runners, so this made it a bit unfortunate for me as I always saw someone ahead and barely had to read the map. One big trap behind an uncrossable fence that I avoided.
Running Smooth 20:00 [2]
Various warm-up and cool-downs.
Friday Nov 13, 2009 #
Running Smooth 25:00 [2]
Warm-up/cool-down. Picking up all the controls.
Orienteering City/Park 16:28 [4] 2.3 km (7:10 / km)
Point Bonita sprint, prologue for the sprint finals on the weekend. Amazing location, in the hills on the north side of the Golden Gate bridge, overlooking the bridge and the city in the setting sun. An old military area with various abandoned bunkers and tunnels etc, spread out on the barren and wind swept hills. This made for sections of tricky navigation with fast road running between. Only one significant mistake, lost about 30 seconds at 10. I knew that the control was inside the walls, but still wasn't able to find the correct way in. Jarko killed everyone with a time of 14:45.
Thursday Nov 12, 2009 #
Running Smooth 25:00 [2]
Warm-up/cool-down.
Orienteering Forest 17:21 [4] 2.4 km (7:14 / km) +75m 6:15 / km
Forest sprint in the redwoods. I really start to like the forest sprints in general, as I often feel like the campus sprints are a bit too easy (only left or right of building decisions). This was very nice woods, but the map was kind of old-school and the trails on the map were almost invisible on the ground. Lost time at 5, as I came up a steep slope, not knowing exactly where I was and turned the wrong way. Also, out of 11 failed to check compass and ran too much to the right and had to do a map stop and correct. Unfortunately the last control, 15, was in a very bad location, probably slightly misplaced and hidden behind a bush. I lost a minute here, but other lost much more. Apart from this last control really enjoyed it.
Wednesday Nov 11, 2009 #
Running Smooth 25:00 [2]
Various warm-ups and cool-downs.
Orienteering City/Park 21:40 [4] 4.2 km (5:10 / km)
Motala one-man relay at Merritt College, close to Oakland. Ran pretty hard as the race turned very competitive between Will, Mike and myself. After the first 3 loops Will came back first, closely followed by me and Mike. Will made a little hook on the 4th control on the last common loop and I briefly passed him. On the last few controls, Will and Mike powered away from me, with Will finishing first and Mike second. Made one bigger mistake on one of the loops, as I did not notice a passage through a building, but everyone else did the same mistake...
Orienteering City/Park 14:31 [4] 2.8 km (5:11 / km)
Chase start at Berkeley Campus. Wonderful warm and sunny day. Great sprint area, with some contours and forest bits mixed in. 15 second start interval in pairs of two. Started with Eric Bone and tried to push hard from the start. Managed to keep Eric behind me all the way. Only some minor micro route choice errors. Avoided the big trap at 13, understood that the control was on top of the balcony. Eric B and Jonas K got caught on this one and lost about 15 to 20 seconds.
Map:http://www.flickr.com/photos/magjoh/4097543404/
Map:http://www.flickr.com/photos/magjoh/4097543404/
Tuesday Nov 10, 2009 #
Running Smooth 15:00 [2]
Putting out pin flags at Lakeside Park.
Orienteering City/Park 1:00:00 [3]
Did 6 downhill otervals at Morgan Territory, a wilderness area with bit less steep hills, a little bit more forest and more rock features. Will C, Mike S and myself took turn to set blue pin flags on the 6 otervals. The idea was to move fast through the terrain, without too high running effort. Interesting and fun exercise!
Orienteering Forest 35:00 [1]
My first ever radio orienteering! Bob Cooley put out 5 controls at Morgan Territory and we tried it out. Extremely nerdy, but fun! Only problem was that there was no wonderful woman at the finish... I thought it would be like in this video?
http://www.youtube.com/watch?v=TXADnOHz4IY
http://www.youtube.com/watch?v=TXADnOHz4IY
Monday Nov 9, 2009 #
Orienteering City/Park 34:00 [3] 5.9 km (5:46 / km)
Golden Gate Goat in Golden Gate Park. Mass start on a course with forking, butterfly and box. Nice park with lots of forested bits. Was tired from the weekend and went pretty slow, especially the last third.
Running Rough 40:00 [2]
Picking up all the flags.
Orienteering City/Park 16:12 [4] 3.0 km (5:24 / km)
Sprint at Stanford campus on a course by Eric Bone. Very nice campus, but not terribly challenging navigation. Tried to push a bit harder on this one. Maybe one or two minor route choice problems, but got all the controls good. Had to stop for 20 to 30 seconds to negotiate with a lady who wanted to remove one of our flags...
Running Smooth 15:00 [2]
Warm-up/cool-down.
Sunday Nov 8, 2009 #
Running Smooth 15:00 [2]
Warm-up/cool-down.
Orienteering Forest 1:30:08 [4] 9.5 km (9:29 / km) +600m 7:13 / km
Second day at Pacheco. Did well the first third of the course, which was the more pleasant terrain, with more woods and some rock detail. After that, took the wrong route choice to 9, trying to get through some green that turned out to be impossible. Had to backtrack and lost 4 minutes. From 9 to 16 the course just had brutal climb, mostly in the completely open grasslands, and I was fighting negative thoughts the whole time. Basically walked large parts of this section. Picked up the speed a little bit towards the end. 6th position, 15 minutes behind Jonas.
Overall, great training, wonderful weather and great landscapes, but not my favorite orienteering terrain and slightly disappointing courses.
Overall, great training, wonderful weather and great landscapes, but not my favorite orienteering terrain and slightly disappointing courses.
Saturday Nov 7, 2009 #
Running Smooth 10:00 [2]
Warm-up/cool-down.
Orienteering Forest 1:27:03 [4] 9.5 km (9:10 / km) +600m 6:58 / km
First day at Pacheco Pass. Beautiful countryside with grasslands, scattered oak forest and great views from the hilltops and ridges. Pretty simple orienteering, and the course did not use the enormous potential for long mind-boggling route choice. Did not have any control mistakes. Maybe a minute or two lost on wobbly routes, tops. Physically not a chance with my little training. You have to be really strong and fit in these hills. 600 meter of climb... that's two Eiffel towers! 4th position, 11 minutes behind Jonas.
Friday Nov 6, 2009 #
Running Smooth 45:00 [2] 8.5 km (5:18 / km)
Warm-up/cool-down. Run from Rex's place to the maps for Tuesday's training sessions, then back home.
Orienteering City/Park 19:00 [4] 3.0 km (6:20 / km)
Test running fork A for the otervals downtown Oakland. Very similar to the downtown otervals we did in Vancouver last sprint camp. So similar indeed that there was even a drizzly rain...
Time includes some walking between the intervals.
Time includes some walking between the intervals.
Orienteering City/Park 11:00 [4] 2.5 km (4:24 / km)
Test running a chase start course with small butterfly loops in Lakeside Park, just east of downtown Oakland. Very open and fast, no hills.
Wednesday Nov 4, 2009 #
Running Smooth 20:00 [2]
Warm up/cool-down.
Orienteering City/Park 23:55 [4]
WET at Acadia. A few map stops that could have been avoided with better map reading, but nothing more than 5 seconds each. Running felt surprisingly decent.
Tuesday Nov 3, 2009 #
Running Rough 48:00 [2]
Morning run around various Lost Lake trails, to get a break from ocad. Nice sunny day, but cold.
Intervals Hills 5:00 [5]
4 hill repeats to feel the legs and lungs burning, about 70 to 75 seconds each.